Monday 9/22 A) 4 Rounds E2MOM 250/300 M Row B) 2-3 Sets Back Extension Hol X :10 Sec (Sub RDL X 5 w/ 3 sec lower and 3 second pause at bottom) Russian Twists X 10 C) 3 Rounds 10 Kettlebell Swings 10 Burpees 10 Ball Slams 10 Tuck Ups 10 Box Jumps

A) 5 Minute EMOM 100 M Run B) 10 Rounds 1 Min On: 1 Min Off Begin each Round with: 5 Shuttle Runs or 200 M Bike 100 M Ski or 100 M Row Then AMRAP: Min 1 Jump rope Min: 2: Burpees Min 3: Power Cleans and Press Min 4: Balll Slams Min 5:…

Friday 9/19 A) 5 Rounds 10 Wallball 10 Hanging Knee/Leg Raises 10 Walking Lunges 150M Ski B) 6 Min Circuit 20 Banded Curls 20 Banded Tricep Extensions 10 Front Delt Raises :40 Sec Plank C) Remaining Time: 2-3 Rounds 10 Hollow Ups 10 Arch Ups

Thursday 9/18 A) 4 Rounds Heel Elevated Narrow Stance Goblet Squat X8 Jackknife (Pike) Chin Up X4 W/ 3 Second Lower Banded Lateral March X 10 Steps/Side B) 4 Rounds 12 Weighted Box Step Ups 12 Thrusters (Squat and Press) 100 ft Uneven Carry (Front Rack and Overhead) 50′ Sled Drag

Wednesday 9/17 A) 6 Min Circuit Incline Single Arm DB Benchpress X 6/Side Copenhagen Plank X :15 Sec/Side Side Plank X :15 Sec/Side B) 18 Min Circuit Min 1: 15 Ball Slams Min 2: Jump Rope Min 3: Rest Min 4: 100ft Sled Push Min 5: Bike Min 6: Rest

Tuesday 9/16 A) 4 Sets Seated Dumbbell See-Saw Press X10 Rear Delt Flys X 10 Prone Shoulder Extension X8-10 (Very Light) B) 12 Min AMRAP 150 M Run 7 DB HPC and PushPress 15 Sit Ups 5 Push Ups

Monday 9/15 A) 5 Min EMOM 150M Row Sprint B) 3 Rounds Double KB/DB Split Stance RDL X6/ Side Incline Supported KB Row X10 (Chinese Row) C) 4 Rounds 100 M Row 5 Burpees 10 Ring Rows 10 Kettlebell Swings Rest 1 Min

Saturday 9/13 A) 5 Minute Intervals :30 Sec on/ :30 Sec Off Max Row Distance B) Every 3 Minutes for 15 Minutes 200 M Row 10 No PU Burpees (Feel Free to Scale Up) C) Remaining Time 3 Sets :30 on/ :30 off Plank Hold (Weighted)

Friday 9/12 A) 5 Min EMOM :20 Sec Rope Slam B) 6 Rounds 500 M Bike 15 Kettlebell Swings 10 Sit Ups C) 2-3 Sets 15 Hammer Curls 10 Tricep Kickback 10 Dumbbell Upright Row

Thursday 9/11 Never Forget A) 3 sets 12 Goblet Hold Revers Lunges 3 Jumping Pull with 2 Sec Chin Over Bar Hold W/ 3 Sec Lower. 12 Banded Psoas March B) 5 Rounds (15 Min) 10 Box step Ups 10 Wallball 100 Ft Uneven Carry (Suitcase/Front Rack) 10 Ring Rows